Healthy Fat!!!!!! Yes, there is such a thing!!

After years and years of hearing that we basically needed to eliminate fat from our diet, people are starting to understand the importance of having healthy oils, nuts, seeds, etc.

During my Ignite phase, healthy fats are to be approximately 70% of daily caloric intake. That sounds like a dream to anyone who loves cheese, butter, and eggs, but actually achieving that 70% in a HEALTHY way, is not as easy as you’d think.

Remember that this is not just about weight…’s about health.

I remember a time, almost 40 years ago, two friends and I read somewhere that if we only ate meat, cheese, eggs, and butter, we could have all we wanted and still lose weight.

  • Not one bite of anything else
  • No veggies
  • No fruit
  • Certainly no bread!!

Why I wanted to lose weight then is beyond me!! I’d give my favourite child to be that weight again!!!

(Just kidding, kids….. I have no favourite!!! <3)

Anyway, after three days I felt TERRIBLE!!!!!! I remember watching a cheese commercial on TV and starting to gag!!!! To this day, I can hardly eat cheese and eggs together!!!!

Yeah, I’m pretty sure it is safe to assume that this was not healthy!! That was keto on crack!!

But there are ways to get healthy fats into our diets and even to consume them at high levels for a period of time.

From an article by Dr. Josh Axe….

Fats are an important part of the diet, but not all fats have the same effects on health. While good fats can actually lower cholesterol levels, boost brain function and support satiety, filling up on unhealthy fats can contribute to chronic disease and weight gain. A good rule of thumb is to steer clear of highly-processed fats that are pumped full of additives and unhealthy ingredients. Refined vegetable oils, processed meats and snack foods like chips, crackers and baked goods are generally high in disease-causing, artery-clogging trans fats that should be avoided at all costs. Conversely, the key for finding healthy fats to eat is to look for ingredients that are unprocessed and naturally high in fats. Avocados, full-fat dairy, olive oil and fatty fish are just a few foods with healthy fats that can help benefit your health.

What are some of the best choices for consuming healthy, anti-inflammatory fat?

In the linked article above, Dr. Axe lists 11 that he considers the best choices:

  • Avocados
  • Butter and ghee
  • Coconut oil
  • Extra-virgin olive oil
  • Omega 3’s – preferably sourced from wild caught fish or fish oil
  • Nuts and seeds
  • Grass fed and finished organic beef
  • Eggs
  • MCT oil
  • Full fat dairy (if you can tolerate dairy)
  • Dark chocolate – Yessss!!!!

One of my favourite foods are avocados….and I love them in guacamole!! So this was yesterday’s effort and I’m late posting!

Just looking at the bright green and yellow colours made me feel healthier!!!

So…..bottom line, eat fat but choose wisely!! Not all fats are created equal.

Also, from much that I have read, fat and higher carb foods, like breads, pasta, high sugar fruit, should be consumed separately, giving your body only one fuel source to choose from and thereby reducing the storage of fuel, in the form of fat, from the second source.

The biggest threat to our health, in my opinion, are sugars, foods that convert to sugars, and chemical-laden processed foods.

Let’s all try to consume more whole, anti-inflammatory foods that heal the gut, do not provoke an insulin response, and in their most natural state possible!!!


0 from 0 votes
Cuisine Mediterranean
Servings 4 portions
Calories 155 kcal


  • 2 Ripe avocado Mashed
  • 1 Lemon Juiced
  • 5 cloves garlic Pressed
  • 1 tbsp MCT oil
  • 1 dash Pink Himalayan salt


  • Mash avocado in bowl. Mash or press garlic and add to avocado. Add lemon juice, salt, and MCT oil. Mix well and enjoy immediately or cover tightly and let the flavours blend.


Calories: 155kcal
Keyword Alkaline, Healthy Fat, Raw
Tried this recipe?Let us know how it was!

Round Two: Day 1


Ignite is the first phase and will last four weeks. The purpose of Ignite is to “ignite” metabolism and begin to burn fat for fuel.

Yes, it’s like keto. Let’s just put that right out there. However, this is a four-week chunk of a twelve-week program……so this phase is not meant to be long-term.

With my 131 Method membership, I am only paying for a membership. There are no supplements required, no shakes, no exercise program to buy. Just a total focus on whole foods and addressing things like systemic inflammation, gut health, microbiome balance etc.

As far as supplements etc., you are encouraged to do whatever it is you feel your body requires. We learn to be intuitive and listen to our bodes, observing reactions to specific foods, activities etc.

The creator of the program was an icon in the fitness industry and spent years achieving ‘success’. She was the one everyone wanted to be, yet walked away from it all after a brain scan revealed that she was anything but healthy and in fact, heading toward becoming quite ill because of the stress her body was under due to the extreme measures of diet and exercise undertaken to maintain the industry status quo of beauty and fitness.

When I did the 12 weeks originally, I basically just dabbled. I was feeling my way, deciding what was and wasn’t for me, how much rang true with the things I’d already begun to research and investigate, and most of all……IS IT HEALTHY!!!

I could lose a ton eating meat, cheese, and eggs all day….but that is not health.

So as I begin my second round, it is in much more earnest because I believe in the principles being taught and this program is so in sync with what so many of the few people I respect in the health industry, are saying.

Key points that are important to me:

  • very little (if any) processed foods but rather an abundance of whole foods with as little adulteration possible
  • plants and veggies are key components in all the nutrition phases
  • switching up the diet phases as I’ve seen how suddenly, even though I am staying true to the plan I was following, my body becomes adapted and not only do I stop losing weight, but actually begin to gain.
  • there is a wealth of information provided via audio, video, and written articles, and much of the information comes from outside sources
  • the recipes are simple and delicious
  • the focus is about achieving true, internal health vs just losing weight or looking good.

I am excited to see what this next 12 weeks brings…..

So, here is breakfast, day 1….

  • Sous Vide eggs done in Instant Pot (I LOVE my Instant Pot!!)
  • Flax pita with homemade coconut butter
  • Bullet proof coffee with MCT oil, collagen, butter, and a little vanilla and cinnamon

More meal prep tomorrow…..I will post pics!! 🙂

If you like coconut AT ALL…… HAVE to try this!!!!!

This is so simple and SO good!!!! Contains unsweetened shredded coconut and MCT oil for a great boost in your healthy fat intake.

Coconut Butter

0 from 0 votes
Prep Time 15 mins
Cook Time 0 mins
Servings 16
Calories 138 kcal


  • Vitamix or other high-powered blender or food processor


  • 4 cups Shredded Coconut Unsweetened
  • 1 tbsp MCT oil (or melted coconut oil)
  • 1 pinch Sea salt I used Himalayan Pink sea salt


  • Add all ingredients to blender/food processor and process until creamy


Servings are 1 Tbs. each.
Use as you would peanut butter…..on toast, crackers, apple slices etc.
Sweetener can be added if you prefer, as well as vanilla or cacao.  Be creative. 


Calories: 138kcal
Keyword 131 Method, Ignite, Keto, Low Carb
Tried this recipe?Let us know how it was!

Kids get to lick the beaters…….I got to scrape out the Vitamix!!!! Mmmmmm……

Our Anniversary Weekend Away – Part Two

It’s all about the food….. 🙂

One of the first things I look for when we go away for something special, is a place where I can cook!! It truly is something I really enjoy, and I love experimenting.

Now I’m no expert…..not by a long shot! One of my dream vacations would be to travel around the world and learn to cook all the dishes native to each place. So many different flavours and interesting ingredients to discover!!

However, this could be a little tricky for a number of reasons, not the least of which being that I HATE to fly!!!

So, if I ever get rich, I am going to build a cooking school and offer classes where the cooks come HERE and teach me/us!!

Until then, I hack around in the kitchen and cross my fingers!! So far, there have been no human casualties, and everyone here seems to still like to eat!

On the menu tonight would be a shrimp and scallop dish – something we’ve never made before. We thought since it was just the two of us (when does that ever happen?) this would be perfect opportunity. When we paid the cashier at the grocery store check-out, I knew why we don’t do this often and certainly not for the whole household.

I like to cook with wine……..sometimes it goes in the food…..but usually not. I actually prefer drinking wine while I’m cooking over having it with my meal.

So, I cracked open a bottle of red, put out some cheese and olives to snack on, and turned on some music.

This is my element!

Glenn, still not feeling well, took a well-deserved rest while I began the prep.

I really had no recipe, just an idea….and I had NONE of my usual herbs and spices on hand. So this was going to be somewhat of a challenge. But after half a glass of wine, I was feeling brave!!

Vegetables all prepped and ready to go…..

Beans went into the pan first, then I added butter for sautéing as well as a bit of water to create some steam. Then the garlic…….always the garlic.

Once the colour began to change and the beans started to get tender, I added the peppers and green onion, then about half a cup of half and half cream.

I wasn’t sure how long it would take to cook the shrimp and scallops and knew that overcooked wouldn’t be good. So I waited until the cream sauce had started to thicken and then add the seafood.

I plated the greens in anticipation of the finished dish…

Once the sauce began to coat the ingredients nicely, I added salt and pepper and a few red Chile flakes. Then, we filled our plates and enjoyed.

I will add the recipe below and modifications I would have made in my own kitchen with a greater selection of ingredients. But we really enjoyed it…and the leftovers next day were even better!!!

If you try the recipe, let me know how it turned out.

Seafood Alfredo with Vegetables

Jumbo shrimp and scallops cooked with fresh beans and peppers in cream sauce.
0 from 0 votes
Prep Time 30 mins
Cook Time 30 mins
Total Time 1 hr
Course Main Course
Servings 4
Calories 234 kcal


  • 1/2 lb fresh jumbo scallops
  • 6 large fresh jumbo shrimp
  • 1 lb fresh green beans
  • !/2 large red bell pepper sliced thin
  • 1/2 large yellow bell pepper sliced thin
  • 4 cloves fresh garlic chopped
  • 3 stalks green onions sliced
  • 2 tbs butter melted
  • salt and pepper to taste
  • pinch red chile flakes
  • 1/2 cup half and half cream
  • 1/4 cup parmesan or to taste


  • Melt butter in large non stick frying pan.
  • Add green beans and saute until turning bright but still crisp. I added 1/4 cup of water and steamed as well.
  • Add fresh garlic and continue to saute for 1-2 minutes.
  • Add scallops, shrimp, peppers and cream. Continue to saute until sauce begiins to thicken.
  • Add and adjust seasonings.


We made this dish when we were away for the weekend for our 34th anniversary.  We stayed in an Airbnb and my selection of herbs and spices was quite limited.  I feel added chives, fresh basil, sun dried tomatoes etc. would really enhance this recipe, as would some good mushrooms!


Calories: 234kcal
Keyword Keto, Low Carb, Seafood
Tried this recipe?Let us know how it was!

Our Anniversary Weekend Away

We took to the road and headed to the Prince Edward County area to stay in our first ever Airbnb and take our first tour of some wineries.

The place we stayed was wonderful!!! It was the bottom half of a chalet style home. It was clean, modern, and had a great kitchen!!!

The first night we just snacked on cheeses and crackers, olives, and wine… I think I was meant to live in Italy!!

The next morning I made omelets, and we debated what we were going to do for the day since it had rained the night before, and Glenn was actually sick before we left. He had a sore throat and a terrible cough that kept him up for a couple of nights.

But the sun came out and we picked two places that had been recommended to us. The drive was over an hour through some beautiful country. There were lots of farms, rolling hills, and……..tourists.

Our first stop was at Waupoos Estates Wineries. We strolled around the grounds and checked out the grapes. This winery is along the banks of Lake Ontario and though it was quite windy when we were there, the setting is beautiful as are the store and the restaurant. They host weddings and events, and it would be a beautiful spot for a celebration.

The main entrance
Tasting room and store
Party tent for events and the restaurant.
Rows and rows….
There’s my red wine hanging right there….. 🙂

We then went down the road a bit further and found an artisan cheese shop. Along with regular dairy cheeses, they also sold cheese made from goats milk and water buffalo. They don’t keep the animals there, but buy the milk from other producers/farms.

Lots of cheese samples as well as cured meats available
Even the cheese store grows grapes!
So……..a drinking fountain right beside the port-a-potty. Yeah, definitely not!

We then visited the second place on our list…..County Cider Company. Unfortunately, the restaurant was packed and Glenn didn’t feel up to braving the crowds for a tasting. So we just got to take a couple pics and leave.

The restaurant with a patio behind that overlooks rows of grapes and the lake… There are better pictures on their website

So that was the end of our excursion. We took a different route back to our Airbnb along Hwy 33 and we were surprised at how many other wineries we passed along the way, including Sandbanks which looked huge!

Should we do this again……and we will, I would pay the money for a guided winery tour. You are picked up and chauffeured to four or five different places and can enjoy tastings without worrying about having to drive. I’m sure the drivers would be quite informative and we would get a better overview of the area and all that there is to see.

We picked up some fresh veggies on the way back and I got to make a seafood dish for our dinner and we enjoyed the best white wine I’ve ever had….one we got at the Waupoos winery.

More pics and a recipe coming in the next post… 🙂

Experimenting with new recipes…

Trying a new recipe for my morning break tomorrow….
I used the vanilla version but, true to form, I had to tweak it a bit. I added 1 Tbs PB2 (powdered, defatted peanut ‘butter’) and will add cacao nibs tomorrow or some frozen fruit.
While I am not on a Keto Diet, I am focused on incorporating primarily whole foods, healthy fats, and foods that promote gut health, including fermented foods (kimchi, kombucha, sauerkraut, goat milk kefir etc.) and probiotic supplement.
Will be blogging about progress and results…

UPDATE: I really did not enjoy this, and I’m not sure why. Sitting overnight seemed to give it a taste that I didn’t detect when I first made it. Or it could be because I never totally just follow a recipe….

Going to try again.

And so it begins……..again!

I’ve tried to journal and/or blog at least a hundred times!!  Even with the best intentions, it seems to fall by the wayside.

However, I’m so convinced that the written word is very powerful and incredibly important for many reasons.   Sometimes I’ve even benefited from reading my own writing.  It reminds me of truths that I’ve lost sight of, experiences that I’d forgotten, or just some needed encouragement and focus as I press on.

I am, by no means, a brilliant person, nor have I led an extraordinary life.  But I have lived, and I have tried to glean wisdom and spiritual insight as I have traversed this winding path.

Before we go further, it’s probably good for me to state:

  • I don’t have all the answers.  In fact, I have more questions than answers!
  • I am not an expert!!!  This is my relentless pursuit, not my arrival. While I may have acquired some talents and skills, there are still so many things I know nothing about!!!  And, to be honest, a lot of things I thought I knew and didn’t!!!
    At present, I am interested in all things that pertain to becoming more self-sufficient in growing our own vegetables:  composting, worm farming, dehydrating, permaculture gardening, along with healthy living, gut health, essential oils, great recipes!!  There is so much to learn!!  There will be  successes and failures.
  • I do real.  It’s so easy on social media to portray an image, create a persona, and to appear like we have it all together.  I do not have it all together!!!!  In case you didn’t hear that, I DO NOT HAVE IT ALL TOGETHER!!!!   I struggle, I fall, I fail.  I am moody and cranky with my husband, and I waste hours on my laptop.  And that’s on a good day….

So if you’re feeling brave, or just curious, follow along and we will learn together.